DAILY WOD
 | Wed, Nov 23 2022 |  |
 | Happy Birthday: Melissa J |
| 11-23-2022 WARMUP | 11-23-2022 SKILL PRACTICE | 11-23-2022 METCON |
11-23-2022 WARMUP
(No Results Tracked)
3 ROUNDS
1:00 Row (EZ→ MOD→ HARD)
10 Strict Sit-Ups
10 Scap Ring Rows → 5 Tempo Ring Rows (30x1) → 10 Ring Rows
10 Reverse Lunges → Forward Lunges → KB Goblet Lunges
|
11-23-2022 SKILL PRACTICE
(No Results Tracked)
8 MINUTE EMOM OF:
MIN 1 - Complete One Complex Option...*
MIN 2 - EZ Row
*Option 1:
1 Big Kip Swing
+
1 Hips to Rig
+
1 Bar Muscle-Up
Or...
Option 2:
1 Kip Swing
+
1 Big Kip Swing
+
1 Pull-Up
|
11-23-2022 METCON
(Rounds, Rx+)
18 MINUTE AMRAP OF:
25/20 Cal Row
20 DBL KB Front Rack Lunges (53/35)|(35/26)
15 Sit-Ups
*Every 1:30 including 0:00, complete 3 Bar Muscle-Ups.
(Score is Total Rounds + Reps)
BMU Option 1: Up-Down Jumping Bar Muscle-Up
BMU Option 2: Up-Down Jumping Pull-Up or Chest to Bar Pull-Up
| 1st | 2+18 Rx+ | Nidia Wed, Nov 23, 2022 | | 2nd | 5 | Aniki Wed, Nov 23, 2022 | | 3rd | 4+6 | Jeanne Wed, Nov 23, 2022 | | 1st | 4+10 Rx+ | Jeremy Wed, Nov 23, 2022 | | 2nd | 3+25 | Dustin Wed, Nov 23, 2022 | | 3rd | 3+6 | Greg U Wed, Nov 23, 2022 |
| Jeremy | 4+10 Rx+ | No BMU | | Nidia | 2+18 Rx+ | | | Aniki | 5 | scaled | | Jeanne | 4+6 | scaled | | Katie E | 4 | 26#, PVC pull downs | | Pam | 4 | scaled | | Alice | 4 | scaled | | Julia F | 3+34 | scaled | | Dustin | 3+25 | BBMU | | Mari | 3+20 | scaled | | Jamie | 3+14 | scaled | | Elizabeth | 3+12 | 13# DBS, pvc pull downs | | Greg U | 3+6 | scaled | | Cooper T | 3 | scaled | | Jada | 3 | scaled | | Matt Br | 2+54 | scaled | | Susan | 2+24 | scaled | | Justin T | 2+18 | scaled | | Ian N | 2+9 | scaled |
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